CrossFit Sudbury – 27012016

Hey Friends!

Hamstrings are getting a little sore after all those deadlifts the other day!  If you haven’t seen them yet, check out the new shirts and see if you find a good fit.  We’ve also got some awesome toques that fit with this weather like lamb and tuna fish!

Airbandz is coming up this Saturday – come out and support the team (as well as the Northern Cancer Foundation!) as we rock out to some awesome 80’s tunes and then crush some food at the Taphouse (the afterparty).  Ask Kristin or Taryn if you need tickets and prepare to smile/laugh a lot/be amazed at our awesome dancing skills.

WARM UP

Shoulder Warm Up
2 Rounds:
10 Reverse Dislocates + 10 weighted
10 inch worms + 10 push up plus
1-2 Minutes squat therapy with emphasis on ankle dorsiflexion

Context – Competition

SKILL PRACTICE WARM UP

Pull Ups
Max Reps.

Spend 8 minutes and perform 2 sets of max strict chest-to-bar and 2 sets of max strict chin-ups. Wouldn’t be a bad idea to treat these as a E2MOM.

METCON

The New Creed
For time
10-8-6-4-2
Hang power snatch (Performance: 115lb / Athletic: 65lb* / 35lb American kettlebell swing)
Push jerk (same / same* / 35lb bar)
50-40-30-20-10 Double Unders* (Health: 150-120-90-60-30 singles)

*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 7 – 13 minutes, Scale Up: 135/85, Double Unders must be unbroken sets


More than half of the reps are in the 10s and 8s rounds, so watch your pace on these. It will be best if you truly snatch the hang power snatches and avoid pressing out. Pressing the snatches will make your shoulders blow up faster! Similarly, use as little arm press, as possible, for the push jerks. On the 6-4-2 rounds, hustle through the transitions and don’t waste time. Rest in the middle of the sets (vs. between movements.)

OPTIONAL CASH OUT

800m Run

COOL DOWN

General Cool Down
Foam Roll – Quads, IT bands, Adductors, T-Spine
Stretch – Calves, Forearms, Hamstrings